Butternut Buckwheat Salad is a hearty salad. It's the kind of salad that you can eat as a meal.
Hearty Salads
A hearty salad usually has grains, lentils or beans as a base, which, combined with fresh or roasted veggies, or both, will fill you right up. For this butternut buckwheat salad, I'm using, obviously, buckwheat.
About Buckwheat
Did I ever mention how much I love buckwheat? Actually, I think I did, here, in this Mediterranean Buckwheat Salad, which is equally delicious. As I mentioned in that post, Buckwheat is not wheat, in spite of its name. It is actually a seed, (called a groat), and a member of the rhubarb family. Buckwheat grows all over the world and is very decease and pest resistant, making it easy to grow and an environmentally sustainable food source.
What's to Love About Buckwheat
There's a lot to love, especially if you have gluten sensitivity. Buckwheat doesn't contain gluten, but it can be used in place of many grains. If you are sensitive, be sure to check that the product you are buying is labelled as gluten-free, and wasn't processed along with wheat products. The buckwheat groats are easy to cook and take about 10 minutes. They can be used in many dishes, both sweet & savoury, including soups, salads, desserts, and baked goods. Cooked buckwheat has a light, fluffy texture, so you can use it just like rice. Buckwheat is also milled into flour.
Nutrition Info for Buckwheat
Buckwheat is a complete protein and it's high in fibre. It's also a good source of iron, manganese, copper, magnesium, and phosphorus. Buckwheat can help to control blood sugar and contains antioxidants that are beneficial for heart health. Get more info about the health benefits of buckwheat, a nutritional superstar, here.
About this Butternut Buckwheat Salad
Besides being easy to make, this buckwheat salad is very flavourful and beyond healthy. Buckwheat is a superfood, but, butternut squash is no nutritional slouch, either. You can roast the squash in the oven, or try Air Fryer Butternut Squash. And then, there's radicchio, apricots & arugula, all spiced up with cinnamon, nutmeg & maple. This delectable salad keeps well, so it makes a perfect take-along lunch. Take it to a pot luck and it will steal the show with its delicious colours and awesome flavours.
Looking for More Hearty Salads?
Hearty Salads are such a great way to eat healthily and well. Check out these ones for more salad ideas: Farro, Pomegranate, Endive Salad, or Sweet Potato Quinoa Chickpea Salad
Butternut Buckwheat Salad
Ingredients
- 1 cup buckwheat groats cooked, according to package
- 1 butternut squash peeled, seeded, and cut into bite sized pieces, about 1 inch
- ¼ teaspoon salt
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- 2 tablespoon extra virgin olive oil
- ½` cup radicchio thinly sliced
- 1 cup arugula
- ½ cup dried apricots thinly slice
- 2 tablespoon extra virgin olive oil
- 3 tablespoon white wine vinegar
- 2 tablespoon maple syrup
- ½ cup fresh parsley chopped
Instructions
- Pre-heat oven to 450°
- Line a rimmed baking sheet with parchment paper.
- In a bowl, toss butternut squash cubes, 2 tablespoon olive oil, cinnamon, salt, and nutmeg.
- Spread seasoned squash evenly on the prepared baking sheet.
- Bake until just tender, about 20 minutes, turning halfway through. Remove from the oven and allow it to cool completely.
- In a large bowl, whisk together 2 tablespoon olive oil, vinegar, and maple syrup.
- To the dressing mixture, add cooked and cooled buckwheat, cooled roasted squash, radicchio, arugula, and apricots.
- Toss until well combined. Serve.
Notes
Nutrition
Annie
This was really yum, thank you! Substituted lime juice for the vinegar (as my dinner guest doesn't like vinegar). Left out the radicchio, just because I didn't have any. I was a bit skeptical about the apricots, but the whole thing together was great.
(When I cooked my buckwheat, it was a bit soggy, so I spread it on a tray in the oven and dried it out a bit - it worked well for me, if you ever cook your buckwheat too soft!)
Colleen
Hi Annie! I'm so happy the salad worked out well for you! And great tip for rescuing overcooked buckwheat. Your feedback is appreciated!
Cathy
I've never really cooked all that much with buckwheat, but this salad looks so inviting, I cannot wait to try it! Thank you so much for such a unique delicious salad!
Colleen
Hi Cathy! Lots of cooks don't know about buckwheat, but it's really an amazing and versatile ingredient. So glad I could introduce it to you, and I know that you will love this salad!
Monica
Fascinating! We love buckwheat crepes, but I never really knew much about the "grain," which as it turns out isn't a grain at all! This salad definitely sounds right up my alley- perfect for staying healthy through the dog days of winter!
Colleen
Hi Monica, we love buckwheat pancakes and crepes, too. I hope you give this delicious salad a try. It's definitely a good one for a healthy winter dish!
Andrea Metlika
I've been trying to add more true grains in to my life. This salad is so colorful and flavorful! Can't wait to try this.
Colleen
I think you will love this salad, Andrea! The great thing about buckwheat is that is really isn't a grain, but a super healthy and delicious seed.
Lauren Vavala | DeliciousLittleBites
I've never used buckwheat before, but love trying new things and this salad looks amazing! Great idea!
Colleen
Hi Lauren, Buckwheat is such a versatile ingredient, and it's perfect if you are gluten free, or cooking for someone who is. Enjoy!
Juli
Wow! This looks amazing! I can't wait to try this. My family would love this!
Colleen
Hi Juli. I think you & your definitely will love this salad. Let me know how it turns out for you!
krissy
This salad is so pretty! i even like the dishes you put it in! butternut squash is one of my favorite foods! im sure its delicious and plan to make it for dinner tomorrow!
Colleen
Hi Krissy! Thanks so much! Besides pretty, this salad is super delicious, and nutritious, and I know you are going to love it. I would love to hear how it went for you, too.
Cheese Curd In Paradise
What a beautiful salad! I would love this with seared salmon or some crusty bread- and a glass of red wine. I can't wait to give this one a try.
Colleen
That sounds like a perfect meal to me! Thanks for the inspiration!
Gloria
I love buckwheat. I am Ukrainian, and my mom would cook with it all the time. I could eat it by the spoonful (and do). This looks like a great salad that would be a hearty meal all on its own.
Colleen
I love buckwheat too, Gloria. It's a fairly new discovery for me, but I'm so happy I did!
Courtney
Can't wait to try this! Hearty salads are my favourite, and this one sounds amazing!
Colleen
Hi Courtney! If you love hearty salads, you are going to love this one! Enjoy!
Noelle
This is an amazing recipe!
Colleen
I agree, and I'm so glad you like it, Noelle!
Andrea Metlika
This looks fabulous! Buckwheat is new to me so I can't wait to try this.
Colleen
Hi Andrea, buckwheat is such a versatile food. I hope you do try this delicious salad, and get familiar with it.